He tokomaha ngā tāngata i ēnei rā e whakaaro rua ana mō te kai witi. Ko tā ētahi he mate pāwera te witi, ko tā ētahi he mate pāwera pērā i te Celiac. I taua wā anō, kua rongo anō tātou he maha ngā painga kai o te witi. Nā, he aha te kōrero tūturu? He pai te witi mō ō tātou tinana? He kino? Me kōrero mārama, me te ngāwari hoki mō tēnei.
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He aha tēnei witi?
He kupu ngāwari noa iho, he momo witi te witi. E rua ngā momo witi matua o te ao. Ko tētahi ko te witi e whakamahia ana e tātou hei hanga taro. Ko tētahi ko te momo e kiia nei ko te 'Durum', e whakamahia ana hei hanga mea pēnei i te rimurapa me te nūru.
Ko te paraoa witi te wāhanga matua o te nuinga o ngā kai e kainga ana e tātou. Whakaarohia te maha o ngā mea ka hangaia e tātou ki te paraoa witi, pērā i te taro, te rimurapa, te nūru, te keke, te pihikete, me te roti.
Ko wai ka pāngia e te mate pāwera ki te witi?
Ina kōrerohia te witi, kotahi te kupu e whakamahia ana e te nuinga ko te kuruteni . Ko te kuruteni he momo pūmua e kitea ana i roto i te witi. He uaua ki ētahi tāngata te nakunaku i tēnei pūmua kuruteni, ka pā mai pea ngā pānga taha. Engari ko te mea nui kia maumahara ko te nuinga o te tangata o te ao ka taea te kai i ngā kai kei roto te kuruteni me te kore he raruraru.
He maha ngā āhuatanga matua ka pā mai ai ngā raruraru ki te witi:
1. Mate Celiac: He mate pūnaha ārai mate tēnei. Ko te tikanga, ina kai te tangata whai mate nei i te kuruteni, ka tīmata tana ake pūnaha ārai mate ki te whakaeke i tana ake whekau iti. I roto i te wā, ka kino ngā pakitara o te whekau iti, ā, ka whakaiti i te kaha o te tinana ki te mimiti i ngā matūkai mai i te kai.
2. Mate pāwera ki te witi: He mate pāwera noa tēnei. Pērā i ētahi tāngata e pāngia ana e te mate pāwera ki te pīnati, ki te kōura rānei. He nui ake te kitea o tēnei i roto i ngā tamariki nohinohi i ngā pakeke.
3. Te aro ki te kuruteni kāore i te mate celiac: He āhuatanga hou tēnei. Ko ētahi tāngata e amuamu ana mō ngā tohu pēnei i te ānini, te ngenge, me te mamae o ngā uaua i muri i te kai witi. Heoi, i te whakamātautau, kāore he mate celiac, he mate pāwera witi rānei.
Ki te pāngia koe e te mamae o te puku, te ponana kiri, ētahi atu tohu rerekē rānei i muri i te kai witi, kaua e mutu noa te kai witi i runga i te hiahia noa. Ko te mea pai ko te toro atu ki tō tākuta whānau kia kitea ai te tino take.
He aha te take e kī ai te katoa he pai ngā 'wīti katoa'?
Kua rongo pea koe i te kupu "whole grains". Kua kite pea koe i te taro witi katoa i te taha o te taro mā i te hūpermakete. He aha i tino reka ai ēnei witi katoa?
Whakaarohia he witi. E toru ngā wāhanga matua o taua witi:
- Parani: Koinei te paparanga tiaki o waho o te kākano. Kei roto i tēnei te nuinga o ngā muka, ngā huaora B, ngā antioxidants, me ngā kohuke.
- Ira: Koinei te uho o te kākano. Kei roto ngā matūkai e hiahiatia ana hei whakatipu i tētahi tipu hou. Kī tonu hoki i ngā huaora, ngā kohuke, me te pūmua.
- Endosperm: Koinei te wāhanga māngaro nui rawa atu i waenganui o te purapura.
Ko te paraoa mā e hokona ana e tātou i te toa ka hangaia mā te tango i ngā wāhanga e rua tino nui o te witi, arā, te parai me te iroriki . Ko te wāhanga o waenganui e toe ana, he māngaro noa iho. Ko te tikanga he nui ngā matūkai nui e maumauria ana.
Engari ka hangaia te paraoa witi katoa mā te huri i ēnei wāhanga e toru. Koia te take he tino kai totika.
He aha ngā painga hauora o te witi katoa?
Ehara te witi katoa i te warowaihā anake. He huinga o ngā matūkai maha e tika ana mō te tinana. Kia tirohia tātou he aha ngā painga.
| Wāhanga matūkai / painga | Ngā painga ki te tinana |
|---|---|
| Ngā warowaihā | Koinei te pūtake matua o te pūngao mō te tinana. Mā ngā warowaihā tātou e homai te pūngao hei oma, hei peke, hei mahi, hei whakaaro hoki. |
| muka | He mea tino pai tēnei. Ka whakahaere i te taumata huka toto, ka whakaiti i te cholesterol, ka ārai i te mate puku, ka āwhina i te whakahaere taumaha mā te whakakī i a koe. Ka āwhina hoki i te whakaiti i te mōrearea o te mate pukupuku koroni. |
| Pūmua | E hiahia ana ia pūtau o te tinana ki te pūmua. E hiahiatia ana te pūmua hei hanga i ngā mea katoa mai i ngā uaua ki te kiri ki te makawe. |
| Ngā kohuke | He maha ngā kohuke kei roto i te witi katoa, pērā i te rino, te konupūmā, te konutea, me te selenium. He mea nui ēnei mō te kaha o ngā wheua, te mahi a ngā whākōkī, me te pupuri i te taurite o te tinana. |
| Ngā antioxidants | Ka ārai ēnei i te kino o ngā pūtau o te tinana. Ina koa, he tino pai ngā antioxidants lutein me zeaxanthin kei roto i te iroriki witi mō te hauora o ngā kanohi. Ka āwhina rātou ki te ārai i te katarata me te ngaronga o te tirohanga e pā ana ki te koroheketanga. |
Nā, me aha ahau?
I te katoa, ki te kore he āwangawanga hauora e pā ana ki te witi, he mea pai te witi hei tāpiri atu ki tāu kai. Engari me whiriwhiri koe i te huarahi tika.
- Kōwhiria te taro witi parauri katoa hei utu mō te taro mā.
- Hangaia ngā mea pēnei i te roti me te pita ki te kāinga ma te whakamahi i ngā mea pēnei i te paraoa atta me te paraoa parai.
- Ina hoko koe i tētahi mea i te toa, tirohia te tapanga e kī ana "100% Whole Wit" me te "whole wheat" rānei.
- Kei te mākete anō hoki ngā mea pēnei i te rimurapa witi katoa me ngā nūru ināianei.
Ko te mea nui ko te pupuri i tētahi kai taurite. Kaua e tāpirihia te witi anake ki roto i tāu kai, engari me whakauru hoki he momo witi, huawhenua, hua, me ngā puna pai o te pūmua.
Karere Tangohia ki te Kāinga
- Ka taea e te nuinga o te tangata te kai i ngā kai kei roto te witi me te kuruteni me te kore he raruraru.
- Hei whiwhi i te nui o ngā matūkai mai i te witi, whiriwhiria ngā kai i hangaia ki te witi katoa, kaua ki ngā mea i hangaia ki te paraoa mā.
- Ka whakaratohia e te witi katoa te pūngao, te muka, ngā huaora, me ngā kohuke, ka āwhina i te whakahaere taumaha, te whakaiti i te mōrearea o te mate ngakau, me te tautoko i te hauora o te nakunaku.
- Mena ka pāngia koe e te mamae i te wā e kai ana i te witi, he mea nui kia kōrero koe ki tō tākuta mō ngā tohutohu me ngā whakamātautau tika , kaua e whakarerekē i tō kai i runga i te whakapae noa.
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